Oven Roasted Chicken Shawarma

Servings: 4-6 | Prep Time: 45 minutes cook time, 12-14 hours marinating time

Ingredients:

  • 4 lemons, juiced
  • 1 cup plus 2 TBSP olive oil
  • 12 cloves garlic, minced
  • 2 tsp salt
  • 4 tsp ground black pepper
  • 4 tsp ground cumin
  • 4 tsp paprika
  • 1 tsp turmeric
  • 2 pinches ground cinnamon
  • big pinch red pepper flakes, or to taste
  • 4 lbs boneless, skinless chicken thighs
  • 2 large red onions, peeled and quartered
  • 1/2 cup chopped fresh parsley

Directions:

  1. MARINADE: Combine lemon juice, 1 cup olive oil, garlic, salt, pepper, cumin, paprika, turmeric, cinnamon and red pepper flakes in large bowl. Whisk to combine and pour into gallon Ziploc bag. Add chicken and toss. Zip up Ziplock and place inside a bowl in your fridge. I like to marinate it 18-24 hours.
  2. COOK: Preheat oven to 425F. Pour 2 TBSP olive oil on a rimmed sheet pan. Add onions to chicken and mix well. Remove chicken and onion from marinade and place on pan, spreading evenly.
  3. Roast until brown and crisp at edges, about 40-45 minutes. Remove from oven, allow to rest for 2 minutes. Slice into strips. Place a clean rimmed sheet pan on top of oven, set burners to high and add 1 TBSP olive oil. Add strips and saute until crispy.
  4. Scatter parsley on top. Serve with pita bread, chopped tomatoes, chopped cucumber, olives, feta, rice, white sauce, hot sauce or anything else you want.
  5. White sauce recipe: mix mayonnaise, plain yogurt, minced garlic and lemon juice until smooth.

Notes:

Recipe Origin: New York Times with our modifications

Crispy Roasted Chicken with Sauce

Servings: 4-6 | Prep Time: 5 minutes | Total Time: 50-60 minutes

Ingredients:

  • 1 3-5 lb chicken, preferably organic or free-range
  • Salt and pepper
  • 1/3 cup olive oil
  • 1 TBSP butter
  • 2 large sprigs thyme (or not, if you don’t have them)
  • 2 garlic cloves, peeled and smashed (you could use more)
  • 1/4 cup white wine

Directions:

  1. Preheat oven to 480F. Pat chicken with paper towels inside and out. 
  2. Put chicken inside cast iron skillet big enough to hold it. Season inside and outside of chicken with salt and pepper. Drizzle a little oil inside chicken.
  3. Rub rest of oil all over outside of chicken. Salt chicken all over, rubbing into crevices. (Your hands will be exfoliated and feel good afterwards from all the olive oil and salt!)
  4. Put in oven. Don’t open door for at least 45  minutes, or 55 minutes for a 5 pound chicken. Chicken is cooked when you pierce the thickest part of the thigh with a knife, and the juices run clear. Totally clear. Don’t take it out if juices are pink.
  5. Remove chicken to a carving board and let it rest while you make the sauce.
  6. Put the skillet on the stove over medium high heat.  Add butter to the pan, and once it melts add thyme and garlic. Cook for about a minute.
  7. Add wine and scrape all the brown bits with a wooden spoon. Let wine cook down for 1-2 minutes.
  8. Add 1 cup boiling water, stir well, and let the sauce cook down for about 5 minutes. Taste and add salt if needed.

Notes:

Recipe Origin: Food52

Roast Tomato Frittata

Servings: 8 | Prep Time: 30 minutes

Ingredients:

  • 12 plum or Roma tomatoes
  • 1/3 cup extra virgin olive oil
  • 4 garlic cloves
  • 4 thyme sprigs
  • Salt
  • 1 medium thin skinned potato
  • 1 large onion
  • 3 TBSP unsalted butter
  • 8 eggs
  • 1/2 cup freshly grated Parmesan
  • 1/2 cup minced fresh Italian (flat) parsley
  • Freshly ground black pepper

Directions:

  1. Preheat oven to 500F.
  2. Core the tomatoes and cut them in half. Scoop out the seeds and pulp.
  3. Spread half the 1/3 cup of olive oil onto a 9×13 Pyrex dish. Do not crowd the tomatoes. Distribute garlic and thyme on top. Drizzle remaining olive oil and some salt.
  4. Roast, turning the pan around in the oven once, for about 30 minutes, or until tomatoes are shriveled and a little blackened. Remove and let cool.
  5. Lower oven temp to 350F.
  6. Wash potato, cut into thin slices. Cut onion into wedges.
  7. Put butter into a 10″ ovenproof nonstick skillet, and turn heat to medium high.
  8. When butter melts, add potatoes and onions and cook until potatoes are browned on both sides.
  9. While you are waiting for potatoes to brown, beat eggs in a bowl; stir in Parmesan and parsley, along with salt and pepper.
  10. When potatoes are brown, turn heat to low and wait a minute, then add eggs. Cook until frittata is set on the edges, then transfer into the oven and bake until the mixture is barely set on top. Serve in wedges, hot or at room temperature.

Notes:

Recipe Origin: Minimalist Cooks Dinner, by Mark Bittman. This is one of my very favorite cookbooks. Bittman makes cooking easy, and fun. I’ve adapted it just a little to suit our preferences.

Strawberry Banana Smoothie

Servings: 1 | Prep Time: 2 minutes

Ingredients:

  • 12 oz cold water
  • 1 packed vanilla Myoplex Lite
  • 1 small banana
  • 6 frozen strawberries

Directions:

  1. Pour cold water in blender. Then add powder and blend for 15 seconds.
  2. Add banana; blend for 30 seconds.
  3. Add frozen strawberries and blend on high 30 seconds.

Notes:

Recipe Origin: BFL

Spaghetti and Meatballs

Servings: 6 | Prep Time: 40 minutes

Ingredients:

  • 6 portions lean ground turkey (about 1 1/2 lbs)
  • 2 eggg whites
  • 1/2 cup dry breadcrumbs
  • 1/4 cup water
  • 1/2 onion, finely chopped
  • 2 cloves garlic, minced
  • 1/4 cup fresh parsley, minced
  • 2 tsp dried basil
  • 1/2 tsp ground black pepper
  • 3 cups (1 jar) marinara pasta sauce
  • 6 portions spaghetti (about 12 oz uncooked)
  • 1/4 cup reduced-fat Parmesan cheese

Directions:

  1. Preheat oven to 400 F. Then boil water. 
  2. In a large mixing bowl, combine turkey, egg whites, breadcrumbs, water, onion, garlic, parsley, basil and pepper. Mix ingredients and shape into 1 1/2 inch meatballs.
  3. Bake on foil or parchment paper for 16 minutes.
  4. Combine pasta sauce and cooked meatballs. Simmer over low heat until warmed thoroughly, about 20 minutes.
  5. While the pasta sauce is simmering, prepare spaghetti according to package.
  6. Place a portion of spaghetti on plate, portion of meatballs and pasta sauce, then top with Parmesan cheese.

Notes: Original recipe calls for 1 tsp black pepper. This is too much- so I cut it to 1/2 tsp.

If you want to cook these in the oven at the same time as the Turkey Meatloaf, cut the temp to 375 and cook the meatballs for 25 minutes.

Recipe Origin: BFL

Mile High Baked Potato

Servings: 1 | Prep Time: 15 minutes

Ingredients:

  • 1 portion-sized russet potato
  • 2 tsp fat-free, reduced-sodium chicken broth
  • 1/4 cup low-fat cottage cheese
  • 1/4 cup cooked chicken, chopped
  • 1/4 cup cooked broccoli
  • 1/4 cup salsa
  • 1 TBSP fresh cilantro, chopped

Directions:

  1. Pierce potato several times with a fork. Place in microwave and cook on high until tender (about 5 to 8 minutes). Let stand for 1 minute. 
  2. Use a knife to cut a “X” in the top of the cooked potato. Press ends slightly to open potato, and pour chicken broth into opening.
  3. Top potato with cottage cheese, cooked chicken, broccoli and salsa. Place filled potato in microwave and cook on high for 30 more seconds.
  4. Sprinkle the top with fresh cilantro.

Notes:

Recipe Origin: BFL

Beef and Barley Soup

Servings: 6 | Prep Time: 1 hr 15 minutes

Ingredients:

  • 1 TBSP olive oil
  • 6 portions top sirloin (about 1 1/2 lbs), cut into 1 inch cubes
  • 4 cups low-fat, reduced sodium beef broth
  • 1 cup water
  • 1 onion, chopped
  • 1 stalk celery, sliced
  • 1 carrot, sliced
  • 1 tsp dried oregano
  • 1/4 tsp ground black pepper
  • 2 cloves garlic, minced
  • 1/2 cup pearl barley
  • 1 bay leaf
  • 10 oz frozen green beans
  • 1 can (14 1/2 oz) diced tomatoes
  • 10 oz frozen green peas

Directions:

  1. In a large pot, over medium-high heat, warm the olive oil. Add beef cubes and cook for about 8 minutes; stirring occasionally until browned on all sides. 
  2. Stir in beef broth, water, onion, celery, carrot, oregano, black pepper, garlic, barley and bay leaf. Bring to a boil. Then reduce heat to low, cover and simmer for 45 minutes.
  3. Stir in green beans, tomatoes and peas. Simmer, covered, until meat and vegetables are tender, about 15 more minutes. Remove bay leaf.
  4. 1 portion is 2 cups cooked.

Notes:

Recipe Origin: BFL

Caribbean Pork Tenderloin

Servings: 4 | Prep Time: 40 minutes

Ingredients:

  • 3/4 cup pearl barley
  • 1 1/2 cups reduced-sodium vegetable broth
  • 3/4 cup water
  • 1 ripe mango, peeled and pitted, diced
  • 1 red bell pepper, seeded and chopped
  • 1 jalapeño, seeded and chopped
  • 1/2 red onion, chopped
  • 1/2 tsp lime peel, grated
  • 1 lime, juiced
  • 1/4 cup fresh cilantro, chopped
  • 1/4 tsp salt
  • 4 portions pork tenderloin (about 1 lb), trimmed of fat
  • 1/4 tsp ground black pepper
  • 1 tsp five spice powder
  • 3 TBSP hoisin sauce
  • 1 tsp sesame oil
  • 2 cups baby spinach

Directions:

  1. Preheat oven to 450 F.
  2. Place a large saucepan over medium heat. Add barley and stir constantly until barley is toasted (pale golden), about 5 minutes.
  3. Add low-sodium vegetable broth and water to toasted barley; bring to a boil over high heat. Reduce heat to medium-low, cover and simmer until barley is tender and liquid is absorbed, about 35 minutes.
  4. While barley is cooking, combine mango, bell pepper, jalapeño, onion, lime peel, lime juice, cilantro and salt in a medium mixing bowl. cover and refrigerate to let the flavors blend.
  5. Lightly coat a broiler pan with cooking spray. Season pork tenderloin with black pepper and five-spice powder. Place pork in oven and bake 10 minutes. In a small mixing owl, combine hoison sauce and sesame oil. Coat tenderloin with sauce and bake until juices run clear, about 15 more minutes. Remove tenderloin from oven, let sit for 5 minutes and then cut into 1/4 inch slices.
  6. Divide the spinach between 4 plates. Top with a portion of sliced tenderloin and a spoonful of salsa. Add a portion of barley and serve.

Notes:

Recipe Origin: BFL

Chicken Caesar Wrap

Servings: 1 | Prep Time: 2 minutes

Ingredients:

  • 1 portion grilled chicken breast, sliced
  • 1 cup romaine lettuce, cut into bite-size pieces
  • 1 TBSP low-fat Caesar salad dressing
  • 1 TBSP reduced-fat Parmesan cheese, grated
  • 1 (10 inch) tortilla

Directions:

  1. In a medium mixing bowl, toss together chicken, lettuce, Caesar dressing and Parmesan cheese. 
  2. Microwave tortillas for about 20 seconds to soften. Spoon chicken mixture onto tortilla.
  3. Wrap tortilla around filling and cut in half.

Notes:

Recipe Origin: BFL

Carrot Cake Muffins

Servings: 12 | Prep Time: 30 minutes

Ingredients:

  • 12 foil muffin liners
  • 1 cup whole-wheat flour
  • 1 cup oat flour
  • 2 tsp baking soda
  • 1 1/2 tsp cinnamon
  • 3/4 cup wheat germ
  • 1/2 cup brown sugar substitute
  • 9 TBSP vanilla protein powder (soy or whey)
  • 3/4 tsp salt
  • 3/4 unsweetened applesauce
  • 3/4 cup skim milk
  • 4 large egg whites, beaten
  • 2 cups carrots, shredded

Directions:

  1. Preheat oven to 375 F. 
  2. Line 12 muffin cups with foil liners. Lightly coat the liners with cooking spray.
  3. In a large mixing bowl, sift together wheat flour, oat flour, baking soda and cinnamon. Then add the wheat germ, brown sugar substitute, protein powder and salt. Stir to combine.
  4. In another bowl, combine applesauce, skim milk and egg whites. Pour applesauce mixture into flour mixture. Stir just until all ingredients are moistened (batter will be lumpy). Then, gently fold in the carrots until evenly combined.
  5. Spoon the batter into the muffin cups until each is almost full. Bake until golden and a wooden toothpick inserted in the center of the muffin comes out “clean” about 18 minutes.
  6. Serve one carrot cake muffin.

Notes:

Recipe Origin: BFL

Blueberry Blend

Servings: 1 | Prep Time: 2 minutes

Ingredients:

  • 1 portion low-fat cottage cheese (about 1/2 cup)
  • 1 portion light, fat-free blueberry yogurt (about 6 oz)

Directions:

  1. Combine cottage cheese and blueberry yogurt.

Notes:

Recipe Origin: BFL

Blueberry Smoothie

Servings: 1 | Prep Time: 3 minutes

Ingredients:

  • 12 oz cold water
  • 1 packet Myoplex Lite
  • 2 TBSP frozen orange juice concentrate
  • 20 frozen blueberries
  • 3 ice cubes

Directions:

  1. Pour cold water in blender. Add powder and blend on medium for 15 seconds.
  2. Add frozen orange juice and blueberries; blend 30 more seconds.
  3. Add ice cubes and blend on high speed until smooth, about 30 more seconds.

Notes:

Recipe Origin: BFL

Cappuccino Strength Smoothie

Servings: 1 | Prep Time: 3 minutes

Ingredients:

  • 12 oz cold water
  • 1 packet vanilla Myoplex Lite
  • 2 tsp instant coffee
  • 6 ice cubes

Directions:

  1. Pour cold water in blender. Then add Myoplex powder and blend on medium speed for 15 seconds. 
  2. Add coffee, blend for 15 seconds. Add ice cubes and blend on high speed until smooth, about 30 more seconds.
  3. Pour into a tall glass.

Notes:

Recipe Origin: BFL

Grilled Chicken Tuscan Style

Servings: 2 | Prep Time: 20 minutes

Ingredients:

  • 2 portions chicken breast (about 1/2 lb)
  • 1 TBSP olive oil
  • 2 tomatoes, diced
  • 2 TBSP capers, drained and rinsed
  • 1/2 tsp Mrs Dash Tomato-Basil-Garlic seasoning
  • 1/4 cup fresh basil, sliced, divided
  • 2 portions whole-wheat bread

Directions:

  1. Preheat grill to high
  2. Place chicken on hot grill and cook for about 6 minutes; turn and grill for about 6 more minutes,until no longer pink in the center.
  3. While the chicken is cooking, heat olive oil in a large skillet over medium-low heat. Add tomatoes and capers; saute until soft, about 10 minutes.
  4. Stir in Mrs. Dash seasoning and half of the sliced basil; saute for 2 more minutes.
  5. Place a portion of chicken on two separate plates and top each with half the tomato and caper mixture; sprinkle with the remaining fresh basil.
  6. Place a portion of whole-wheat bread on each plate.

Notes:

Recipe Origin: BFL

Orange Roughy

Servings: 2 | Prep Time: 45 minutes

Ingredients:

  • 2 portions brown rice, about 1/2 cup uncooked
  • 1/4 cup breadcrumbs
  • 1/2 tsp Italian seasoning
  • 1/8 cup reduced fat Parmesan cheese
  • 1/2 egg white
  • 2 portions orange roughy fillets (about 3/4 lbs)
  • 1 TBSP fresh parsley, chopped, divided
  • 2 small zucchinis
  • 1/4 red onion, chopped
  • 1 tsp grated lemon peel
  • 1 lemon, halved

Directions:

  1. Prepare brown rice according to package directions.
  2. Preheat oven to 400 F. Lightly coat a baking sheet with Pam.
  3. In a pie plate, combine breadcrumbs, Italian seasoning, and Parmesan cheese. In a small mixing bowl, whisk the egg white until slightly foamy.
  4. Lightly brush both sides of the orange roughy fillets with the egg whites and coat with the breadcrumbs. Arrange fillets on the baking sheet and sprinkle with 1/2 TBSP of parsley. Bake until fish is opaque throughout, approximately 20 minutes.
  5. While the orange roughy is baking, lightly coat a large skillet with butter-flavored-cooking spray and place over medium-high heat. Slice zucchini diagonally in 1/4 inch slices. Add zucchini and onion to skillet; cook for about 2 minutes. Turn zucchini slices and cook until tender, about 2 more minutes.
  6. Stir the remaining parsley and grated lemon peel into the cooked rice.
  7. Place a portion of the orange roughy onto each of 2 plates and top with a squeeze of lemon. Add a portion of rice and about one-half of the zucchini.

Notes:

Recipe Origin: BFL

Homestyle Turkey Meatloaf

Servings: 1 | Prep Time: 3 minutes

Ingredients:

  • 1 1/2 lbs lean ground turkey
  • 1 onion, chopped
  • 4 egg whites
  • 1 cup salsa
  • 3/4 cup old fashioned oats, uncooked
  • 1 package Knorr vegetable soup mix
  • 1/4 tsp ground black pepper
  • 1/2 cup ketchup
  • 6 portions red potatoes
  • 2 lbs green beans
  • 3/4 cup skim milk
  • 2 TBSP Butter Buds

Directions:

  1. Preheat oven to 350 F. 
  2. In a large mixing bowl, combine ground turkey, onion, egg, egg whites, salsa, oats, soup mix and black pepper. Press mixture into a 9″ x 5″ loaf pan and spread ketchup over top. Bake in preheated oven until meatloaf is no longer pink in the center and juice is clear, about 60 minutes.
  3. Approximately 25 minutes after putting the meatloaf in the oven, cut potatoes into 1-inch chunks. Place cut potatoes in a large saucepan, cover with cold water and bring it to a boil over high heat. Reduce heat to medium and simmer until tender, about 20 minutes.
  4. Cut stems off green beans and place in a large saucepan with 1 inch of water in the bottom. Heat to boiling over high heat; reduce heat and simmer, uncovered. for 6 to 8 minutes or until crisp-tender; drain.
  5. Remove meatloaf from oven and let sit for 5 minutes before slicing.
  6. Drain the potatoes and return them to the pan. Mash while adding skim milk in a little at a time. Add Butter Buds and mash vigorously until potatoes are light and fluffy.
  7. Place a portion of meatloaf and mashed potatoes along with about a cup of green beans on each plate.

Notes:

Recipe Origin: BFL

Grape Chicken Salad

Servings: 2 | Prep Time: 15 minutes

Ingredients:

  • 2 portions cooken chicken, chopped (about 1/2 lb)
  • 1/2 cup seedless red grapes, chilled, halved
  • 1/2 cup green grapes, chilled, halved
  • 1 apple, diced
  • 1/2 cup fat-free mayonnaise
  • 1 lemon, halved
  • 1/4 tsp ground black pepper
  • 2 cups baby romaine leaves
  • 2 TBSP chopped pecans

Directions:

  1. In a medium mixing bowl, combine the cooked and chopped chicken, red and green grapes, apple, mayonnaise, lemon juice and black pepper.
  2. Place baby romaine leaves on 2 small plates. Divide chicken salad mixture into 2 portions and spoon onto lettuce. Sprinkle each salad with half the chopped pecans.

Notes:

Recipe Origin: BFL

Cottage Cheese and Apple

Servings: 1 | Prep Time: 3 minutes

Ingredients:

  • 1 portion low-fat cottage cheese (about 1/2 cup)
  • 1/8 tsp cinnamon
  • sugar substitute, to taste
  • 1 portion-size apple

Directions:

  1. Place cottage cheese in a small bowl. Sprinkle with cinnamon and sugar substitute. 
  2. Slice apple into wedges and place on a small plate.

Notes:

Recipe Origin: BFL